# Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi

Page: https://stenobird.com/podcast/fit-mother-project-podcast-4477202/your-night-routine-reset-sleep-deeper-feel-calmer-wake-up-lighter-with-dr-anthony-balduzzi
Text version: https://stenobird.com/podcast/fit-mother-project-podcast-4477202/your-night-routine-reset-sleep-deeper-feel-calmer-wake-up-lighter-with-dr-anthony-balduzzi.md
Podcast: [Fit Mother Project Podcast](https://stenobird.com/podcast/fit-mother-project-podcast-4477202)
Published: 2026-02-17T11:30:00+00:00
Episode link: https://www.fitmotherproject.com/evening-routine-better-sleep-dr-anthony-ep-186
Audio file: https://episodes.captivate.fm/episode/7fee650c-f2fd-4548-9461-e4e05f4f10a6.mp3
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JSON: https://stenobird.com/v1/public/podcasts/fit-mother-project-podcast-4477202/episodes/your-night-routine-reset-sleep-deeper-feel-calmer-wake-up-lighter-with-dr-anthony-balduzzi
Duration seconds: 2359

## Resource

In Episode 186 of the Fit Mother Project Podcast, Dr. Anthony Balduzzi shares why a supportive evening routine can change everything: sleep quality, cravings, mood, and the energy you bring to your family the next day. If you are doing a lot “right” but still feel wired at night or tired in the morning, this episode gives you a simple way to reset. Dr. A teaches a clear framework where your night routine has three jobs: set the clock, lower arousal, and protect your sleep cave. You will learn how light, screens, late meals, and nervous system activation can disrupt deeper sleep. You will also get practical tools that fit real life, including a wind-down rule, a quick brain dump to quiet mental loops, and bedroom upgrades that make sleep more restorative. In this episode, you’ll learn the 3 jobs of an evening routine: The 3 Jobs of an Evening Routine Set the Clock (light + meal timing + consistent cues) Lower Arousal (mind and nervous system downshift) Protect Your Sleep Cave (cool, dark, quiet, positioning) Coming up: How to stay consistent with nutrition, workouts, hydration, and sleep while traveling. Missed Morning Routines? Last week Dr. Anthony's podcast was on setting good morning routines. Head here to listen and get your mornings started with a positive bang! Rate & Review: If this episode helped you, leave a 5-star rating and a quick review. It helps more moms find the show. Join the Fit Mother Community: Want accountability and support? Join us inside the Fit Mother community and share your “7-night upgrade” results.If you’re ready to stop doing this alone, we’d love to have you with us. www.fitmotherproject.com Key Takeaways Sleep quality over sleep quantity The 3 jobs: set the clock, lower arousal, protect the sleep cave Morning light exposure supports…

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